Have you ever heard “Exercise is looking for pain”? If the frequency of exercise training is very irregular, or if you don’t exercise normally and suddenly start running one day, then you will definitely feel muscle soreness on the second or third day… If you want to avoid pain, you must know how muscle soreness comes from? Do you still exercise when you are sore? The following 4 common questions are shared for novices with muscle soreness.
Everything You Need to Know About Muscle Soreness
- Why do muscle soreness occur?
Delayed onset muscle soreness (DOMS) occurs in the lower limbs, mostly 24 hours after exercise, especially when the muscles perform “eccentric contractions” such as squatting, stretching legs and walking down steep slopes…etc. More often, because the intensity of the exercise causes muscle fibers to be damaged, inflamed, and heated, which can lead to a painful, uncomfortable feeling.
- Can’t exercise once the muscles are sore?
This is of course a misconception. When the damaged muscle fibers are not stretched properly, the uncomfortable feeling will last longer. It is recommended that you still perform lower-intensity exercises, such as weight reduction, group reduction or heavy training. Become aerobic, accelerate recovery through continuous exercise, and continue to build muscles! In addition, in the state of iron legs, try not to take painkillers, or carefully evaluate the dosage to avoid unknowingly excessive exercise, thus causing more serious damage to the body.
- Do I need to see a doctor for muscle soreness?
Excessive eccentric training or “weekend athletes (meaning people who only exercise on holidays)” are prone to iron legs. The best way to relieve them is to stretch, heat, massage and supplement enough protein, but remind , When the pain is not relieved for more than 1 week, or even becomes more painful, you should go to the clinic or hospital for examination immediately!
- How to prevent muscle soreness?
Emergency braking at high speed will hurt tires and brake pads. The same is true for muscles. Stopping suddenly after intense exercise will put a great burden on the body. Therefore, after the main exercise training is completed, it is necessary to relax muscles and continue Do the original movement, but reduce the intensity or speed. Before the end of the exercise, it is necessary to fully stretch and relax, so that the muscles can maintain elasticity, which can reduce the chance of muscle soreness!
5 ways to relieve muscle soreness
If you still experience muscle soreness, these 5 tricks can effectively relieve it.
Stretching Action 1. Front thigh muscles
STEP1: Find a wall or a pillar first. You can hold the wall or pillar with your hands to stabilize your body and not shake. Take a standing position, lift your right foot back, and hold it firmly with your right hand, so that your right foot is attached to the back of your thigh and buttocks.
STEP2: Keep the pelvis and the spine in a good curve, the pelvis can be slightly tilted back, and then stretch, and maintain the stretching time for about 30 seconds, so that the front of the thigh feels slightly sour and stretched. Return to the starting position and repeat 3 times with alternating feet.
Stretching Action 2. Seated Forward Bend
STEP1: Prepare a yoga mat. Take a seated position, with your feet on the sides of the yoga mat, and straight forward; keep your back straight, turn your waist slightly, and hold your chest and abdomen.
STEP2: Take a breath first, then exhale, slowly move your upper body forward, slowly extend your hands, keep your arms parallel to the ground as much as possible, stretch and stay for 5 to 10 seconds to maintain the stability of the pelvic core. Return to the starting position, maintaining natural breathing without holding your breath.
Stretching Action 3. Glute stretch
STEP1: Sit on the ground, straighten your left foot, bend your right knee across your left knee, hold your right knee with your left hand, and stabilize your body with your right hand.
STEP2: Turn the chest to the right to the end, keep the back straight, do not bend over, do not over-straighten. Swap left and right to repeat. Small reminder: For massage you can use rollers or massage balls.
Stretching Action 4. Bound angle pose
STEP1: Take a sitting position, the soles of your feet are aligned with each other, and your knees are slowly pressed down. Keep the pelvic core stable and the spine in good position.
STEP2: Maintain the stretching time for about 30 to 60 seconds, until you feel the inner thigh stretch, then return to the starting position and repeat the action 3 times.
Small reminder: You can find a flat ground first, and prepare a yoga mat to sit. Pay attention to the stability of the body line, do not stoop or shrug.
Stretching Action 5. Hot Compress
After exercising, you can soak in hot water or hot compress, and do a simple massage, which can help the tense muscles to relax. If you continue, the symptoms of discomfort will be relieved within 1 week! There is a bathtub at home to soak in more. Friends who exercise in the gym are more convenient. After exercising, they can use the steam room, oven, and spa pool, and then go home to rest after relaxing.
The best secret to not exercising without muscle soreness is “fixed frequency exercise”. Don’t fish for three, four, or five days a day and dry the net. In addition to easy muscle pain, it will also make people even more reluctant to exercise.
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